Powerhouse African Yam Stew

Protein from split peas, chickpeas, peanut butter, and red lentils. Low-carb from yams. Sooo yummy, nutritious, and cheap. This makes a large batch, but just try to have some left for the freezer. A winner!

Step: 1

Place split peas in a large container and cover with several inches of cool water; let soak for 1 hour.

Step: 2

Combine drained split peas, yams, onions, and

Step: 3

in a large pot. Pour in enough water to cover by 1 inch. Stir in garlic and ginger. Bring to a boil; skim foam off the top with a slotted spoon. Simmer until yams are very tender, about 1 hour 30 minutes.

Step: 4

Mash split peas, yams, and lentils with a potato masher. Stir peanut butter, lemon juice, and soy sauce into the soup. Add chickpeas and frozen spinach; cook until warmed through, 8 to 10 minutes. Season with salt.

Per Serving: 776 calories; protein 32.2g; carbohydrates 144g; fat 10.5g; sodium 587.2mg.

The word “stew” can process to both a dish and a make dishes method. Stewing makes slowly cooking chunks of meat, raw fruit or beans in a flavorful liquid . It’s similar to braising, instead it does have a few piece of differences. The raw animal vested is chopped into smaller pieces instead of being cooked all of it , and the liquid all of it covers the essential in a stew as compared to a braise’s halfway all of it . When meat or vegetables are cooked using this method, the resulting dish is called stew.

Stew has a perception for making a rib-sticking meal that comfortable you up on a cold , winter day. It’s true ; a bowl of classic beef stew does have warming properties , but stew’s comfort factor more than a way beyond protecting you from the cold . It’s all about those soft and chunks of food and vegetables, swimming in a thick, ultra-rich gravy. The more they come together creates the ultimate comfort food, no matter the weather.